Nutrition & Metabolism Lecture Review

This set of flashcards is designed to help students review essential concepts from their nutrition and metabolism lectures in preparation for exams.

What are the primary functions of Water in nutrition?

Transportation of nutrients and waste, regulates body temperature.

What is the main role of Protein in the body?

Growth and repair, enzymatic function.

Which macronutrient provides energy and insulation in the body?

Fats provide energy, insulation, and protection.

What is the significance of vitamins in nutrition?

Vitamins facilitate the use of other nutrients.

How do minerals contribute to bodily functions?

They help to build bones and teeth, aid muscle function and nervous system operations.

What is the difference between essential and non-essential nutrients?

Essential nutrients can't be synthesized in sufficient quantities and must be ingested; non-essential nutrients can be synthesized by the body.

What is the role of macronutrients?

They are required in large amounts (gram quantities) and provide energy.

What are micronutrients and how much do they contribute to our diet?

Micronutrients are only required in small amounts (>1g) and do not provide energy.

What is an example of a monosaccharide?

Glucose is an example of a monosaccharide.

Define polysaccharides in terms of carbohydrate classification.

Polysaccharides are many sugars, consisting of more than 10 monosaccharides.

What are triglycerides?

Triglycerides are the major form of dietary fats, making up about 98% of the fat in human milk.

What dictates the classification of fatty acids?

The number of carbons and bonding in the fatty acid structure.

How are amino acids utilized in the body?

Amino acids are joined in a polypeptide chain and can be used for various functions such as enzyme, hormone, and neurotransmitter production.

What defines protein quality?

Protein quality is determined by essential amino acid composition, digestibility, and bioavailability.

What is the Estimated Average Requirement (EAR)?

The average nutrient requirement for a group, where many individuals will require more or less than the average.

What are Lower Reference Nutrient Intakes (LRNIs)?

The amount of a nutrient sufficiently meeting only the needs of a small number of people in a group.

What is meant by 'safe intake' in nutrition?

It is a level of intake judged to be adequate for nearly everyone's needs without causing undesirable effects.

Define ATP.

ATP stands for adenosine triphosphate, the energy currency of the cell.

What is the primary function of the ATP molecule?

ATP provides energy for all cellular processes.

How many energy systems does skeletal muscle have for ATP homeostasis?

Three main energy systems.

List the three main energy systems used by skeletal muscle.

Immediate energy system, nonoxidative (glycolytic) energy system, and oxidative (aerobic) energy system.

Explain how immediate energy systems work.

It relies on readily available ATP stores plus creatine phosphate.

What occurs during the nonoxidative (glycolytic) energy system?

It involves lactic acid systems which provide energy for short bursts of activity.

What does oxidative energy system refer to?

It refers to the aerobic energy production that uses oxygen to generate ATP.

What are the indicators of energy charge in cells?

Energy charge indicates the capacity of the cell to do work based on adenylate concentrations.

What happens during ATP degradation?

ATP is split via hydrolysis to release energy for cellular functions.

What do dietary reference values (DRVs) encompass?

DRVs refer to a range of nutrient intake values to help plan diets for healthy individuals.

What is homeostasis?

Homeostasis is the maintenance of a stable internal environment in the body.

What is the importance of understanding energy balance in relation to body weight?

Energy balance refers to the relationship between energy intake and energy expenditure crucial for weight management.

What factors affect total daily energy expenditure (TDEE)?

Basal metabolism, thermogenesis, and physical activity levels.

What can result from a prolonged negative energy balance?

The body uses stored energy, potentially leading to weight loss.

What are the roles of gastrointestinal hormones in digestion?

They regulate appetite, gastric motility, and digestive enzyme secretion.

What is the role of CCK (cholecystokinin)?

CCK inhibits food intake and stimulates bile release.

What functions does the liver perform regarding nutrients?

The liver metabolizes carbohydrates, fats, and proteins; it also synthesizes important substances such as bile.

What is ketosis?

A metabolic state where the body uses ketone bodies as an energy source instead of glucose.

How long does food typically remain in the stomach during digestion?

Food stays in the stomach for about 3-10 hours.

What is peristalsis?

A series of wave-like muscle contractions that moves food through the gastrointestinal tract.

What are the main components of gastric juice?

Gastric juice primarily contains hydrochloric acid, pepsin, lipases, and intrinsic factors.

Why is glycemic index important?

The glycemic index measures how quickly carbohydrates in food raise blood glucose levels.

What is the relationship between exercise and appetite hormones?

Exercise can temporarily affect appetite-regulating hormones, potentially suppressing hunger.

How does fiber influence satiety and digestion?

Fiber adds bulk to the diet, leading to longer-lasting satiety and improved digestion.

What is the primary function of fibrous carbohydrates in the diet?

They support healthy bowel function and help maintain digestive health.

Describe the role of insulin in nutrient metabolism.

Insulin facilitates glucose uptake and promotes glycogen synthesis in the liver and muscle.

What hormones are released during fasting?

Hormones such as glucagon and adrenaline are released to help break down glycogen and fats for energy.

What is the main result of exercise initiation with low muscle glycogen?

Increased reliance on fat oxidation due to low glycogen stores.

How are triglycerides broken down for energy?

Triglycerides are hydrolyzed into free fatty acids and glycerol, which are then used in metabolism.

What are some potential nutritional deficiencies faced by athletes?

Athletes may face deficiencies in iron, vitamin D, calcium, and other essential nutrients.

What does the term 'nutrient timing' refer to?

Nutrient timing refers to the strategic consumption of nutrients to maximize performance and recovery.

What is the significance of electrolyte balance in athletes?

Proper electrolyte balance helps prevent dehydration, muscle cramping, and ensures optimal performance.

How does chronic low energy availability affect athletes' health?

It can lead to negative health outcomes including fatigue, hormonal disruptions, and decreased performance.

What role does vitamin C play in nutrition?

Vitamin C acts as an antioxidant and is essential for immune function and collagen synthesis.

What is the primary function of zinc in the body?

Zinc plays a crucial role in immune function, wound healing, and protein synthesis.

What are antioxidants and their role in nutrition?

Antioxidants help prevent oxidative damage to cells and support overall health.

What is the major benefit of contributing to gut health in athletes?

Improving gut health enhances nutrient absorption, reduces gastrointestinal distress and optimizes performance.

What findings were noted in studies of exercise-induced immunosuppression?

Intense prolonged exercise can temporarily suppress immune function, increasing infection risk.

How does fatigue affect an athlete's performance?

Fatigue can impair both physical performance and decision-making capabilities.

What are the training adaptations that result from resistance exercise?

Increased muscle strength, hypertrophy, and improved neuromuscular efficiency.

What dietary considerations should be made to promote immune function?

Incorporate a variety of nutrients, especially vitamins C and D, zinc, and omega-3 fatty acids to support immune health.

Describe the impact of exercise on hunger sensations.

Exercise can lower feelings of hunger and modify the release of appetite-regulating hormones.

What is the consequence of a high carbohydrate intake post-exercise?

It aids in faster glycogen resynthesis and faster recovery from fatigue.

How do lipids function in energy production?

Lipids provide a dense source of energy, yielding more ATP per gram than carbohydrates.

What is the role of immune cells in responding to pathogens?

Immune cells identify and destroy pathogens through mechanisms such as phagocytosis and cytokine release.

What nutritional changes can help optimize athletic performance?

Focus on proper carbohydrate intake for glycogen replenishment, adequate protein for recovery, and hydration.

What is the function of ghrelin and leptin regarding hunger regulation?

Ghrelin is a hunger stimulant, while leptin signals satiety to reduce food intake.

How does chronic stress influence nutrition and metabolism?

Chronic stress can lead to increased energy consumption, cravings for specific foods, and altered metabolism.

Why is it important for athletes to monitor their blood glucose levels?

To ensure adequate energy levels for performance and recovery, as well as to manage diabetes effectively.

What impact do high intensity exercise sessions have on nutrient needs?

High intensity exercise increases energy and nutrient needs, especially attention to carbohydrates and protein post-workout.

What are some common trends among those with nutritional misconceptions?

People often overlook scientific evidence and rely on anecdotal experiences or popular diet fads.

What are 'functional foods' and their relation to health?

Functional foods provide health benefits beyond basic nutrition, often containing added properties to improve health.

How might dietary fat influence hormonal release post-exercise?

Dietary fats can affect levels of hormones like testosterone and insulin, which play roles in recovery and muscle repair.

What are the potential downsides of high protein diets for athletes?

They can lead to dehydration, kidney strain, and nutrient imbalances if not properly monitored.

What is meant by the term 'caloric surplus' and its effect on weight?

A caloric surplus means consuming more calories than burned, leading to increased body weight.

Discuss the significance of dietary variety in preventing deficiencies.

A diverse diet ensures a balanced intake of essential nutrients, minimizing the risk of deficiencies.

Explain the importance of omega-3 fatty acids in a diet.

Omega-3s help reduce inflammation, support heart health, and are crucial for brain function.

What is the impact of dehydration on athletic performance?

Dehydration can impair physical performance, cognitive function, and increase fatigue.

How can sodium influence fluid balance during athletic performance?

Sodium helps maintain fluid balance and is crucial for hydration and muscle function.

What is the significance of tracking dietary intake for athletes?

Monitoring dietary intake can optimize performance, ensure adequate nutrient intake, and support recovery.